Should Athletes Cut Carbs?

In today's fitness industry, carbs are almost a forbidden topic. Many popular trainers treat carbohydrates like a taboo without knowing the science behind this macronutrient. This lack of study can lead people to unhealthy fitness choices that are easy to avoid. So the question is simple, should athletes cut carbs? 

Where Do Carbs Come From?

To know if athletes should cut carbs, it's helpful to know where they come from. Carbs are a macronutrient found in a variety of foods, both healthy and unhealthy. In plants, they are the starchy walls of the cells that build up every leaf, stem, and root. While carbs are present in almost every food group, they are usually associated with junk food. Snacks like chips, soda, and candy are all full of carbs, which give the molecule a bad reputation. It's no secret that these foods aren't good for the body, but is it carbs that are the problem? Should athletes be eliminating these from their diets? 

Some healthy carbs to choose over junk food would be fruits, vegetables, and grains. For those who can't have grains due to allergies, grain free flour is a great alternative. These healthier carbs often don't come with as much processed fat and sugar, leading them to fuel the body without slowing it down. In fact, studies done by Harvard have shown that the source of carbs is more important than the number of carbs consumed. Eating healthy foods that fuel your body is crucial, no matter how many carbs it may have. 

Science Vs. Trends

It's essential to understand what information comes from science vs. trends. Right now, the current fitness influencers are saying that carbs lead to weight gain and a lack of weight loss. These influencers often believe that by cutting carbs from their diet, they can rewire their body to burn fat cells for energy. Unfortunately, these claims aren't usually based on true science, rather just on word-of-mouth research. 

Science has proven that carbs are the fuel cells of the body. When the carbohydrate is broken down in the liver, it turns into a complex glucose molecule known as glycogen. These glucose molecules are used everywhere around the body, from the brain to the muscles. When there isn't enough glycogen in the bloodstream, the body won't be able to function at its highest ability. Muscles won't be able to contract and relax as quickly, mental processing speed will slow down, and even long-term memory can decelerate. While eliminating carbs can provide fast weight loss results, it damages the body in more ways than one. 

Role of Carbs During Workouts

Carbs also play a unique role during an athlete's workout. Because carbs break down into glycogen molecules, they become the energy source the body needs to sustain activity. In addition to maintaining physical activity, these little molecules also support mental acuity during athletics. The brain requires an immense amount of energy to function properly, and the glycogen molecules give it the boost it needs to increase its reaction speed. During sports and other athletic performances, the brain is working extra hard to ensure the body doesn't overwork and injure itself, so it's crucial to keep it fueled. 

Along with additional focus and reaction speed, carbs also provide the catalyst to fat burning during a workout. Without the quick energy of carbs, the body wouldn't be able to tap into the longer-running power source of fat cells. While it may seem counterproductive, carbs are necessary to enable fat burn. For athletes who are constantly burning through their body's energy stores, carbs are even more vital for continued performance. 

So what's the bottom line? Each athlete is unique, but carbs play a crucial role in the energy production needed for athletic performance. While too many carbs and fats will lead to weight gain, cutting carbs out entirely will only lead to an unhealthy and unhappy athlete. Each athlete should listen to their body and find a diet that supports them specifically.